Hi,since you have not stated the model number I can direct you to the web site given below.. please insert your model number (should be on back of watch ) than download the manual.. Hope this helps! Take care and please Remember to rate/vote and give me 4 Thumbs Up for me to continue for Helping out the Community :) Thanks http://www.polarusa.com/us-en/support/downloads?product=&category=User+manuals